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JN Fundamentals FB

by Asad A.
30 athletes joined

Program Description

Full body fundamentals

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 18, 2024 08:20
  • Last Edited
    Jun 18, 2025 08:14

Summary

Unlock your strength potential with the JN Fundamentals FB program! Over the course of 8 weeks, you'll engage in a structured routine three days a week, focusing on foundational barbell and machine exercises like squats, deadlifts, and bench presses. Each session is designed to build muscle and improve your overall fitness, with a balanced approach targeting major muscle groups. Perfect for anyone looking to establish a solid lifting base, this program will empower you to lift with confidence and achieve your fitness goals.
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 8
7
Dumbbell Supinated Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 8
7
Dumbbell Supinated Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 8
7
Dumbbell Supinated Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 8
7
Dumbbell Supinated Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Military Press (Barbell)
3
8 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Abs Crunch (Weighted)
3
12 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Military Press (Barbell)
3
8 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Abs Crunch (Weighted)
3
12 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Military Press (Barbell)
3
8 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Abs Crunch (Weighted)
3
12 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Military Press (Barbell)
3
8 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Abs Crunch (Weighted)
3
12 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3
Barbell Row
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Dip (Assisted)
3
12 reps
RPE 8
6
Bicycle Crunch
3
10 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3
Barbell Row
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Dip (Assisted)
3
12 reps
RPE 8
6
Bicycle Crunch
3
10 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3
Barbell Row
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Dip (Assisted)
3
12 reps
RPE 8
6
Bicycle Crunch
3
10 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3
Barbell Row
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Dip (Assisted)
3
12 reps
RPE 8
6
Bicycle Crunch
3
10 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
5
Dip (Assisted)
3 Sets
8 Reps
@7
6
Standing Calf Raise
3 Sets
10 Reps
@8
7
Dumbbell Supinated Curl
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Military Press (Barbell)
3 Sets
8 Reps
@8
3
T-Bar Row
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
6
Abs Crunch (Weighted)
3 Sets
12 Reps
@7
7
Skull Crusher
3 Sets
12 Reps
@8
Day 3
1
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Lying Leg Curl
3 Sets
10 Reps
@8